During my initial transition to a plant-based diet, the variety of nondairy milk options available was quite limited. However, the landscape has evolved significantly, presenting an array of plant milks today. With this increased selection, it becomes crucial to evaluate their environmental implications. Indeed, while the dairy sector is often criticized for its high resource consumption, it’s essential to recognize that plant-based milks are not without their own ecological footprint. In my quest for the most sustainable plant milks, I discovered that various types possess distinct impacts concerning natural resource usage and greenhouse gas emissions. For instance, some options may require less water or land compared to others. 

This article delves into the environmental consequences associated with different plant milks and offers valuable suggestions for selecting the most environmentally friendly choices.

Assessing the Environmental Footprint of Nondairy Milk

When evaluating the environmental effects of plant-based milks, it's essential to consider the resources required for the cultivation of various plants and the ecological footprint they leave behind. A recent comprehensive study, which analyzed data from over 10,000 farms around the globe, compared the environmental impacts of dairy, soy, almond, oat, and rice milks. The findings revealed that any form of nondairy milk is generally more beneficial for the planet than traditional dairy milk.

Specifically, dairy milk has a greenhouse gas effect that may be three times greater than that of plant-based milks and demands nine times more land for its production. In contrast to dairy, plant milks do not rely on extensive natural resources for animal husbandry. Nonetheless, the plants used for commercial milks still necessitate limited resources such as land and water. Their production processes also generate greenhouse gases, including carbon dioxide, methane, and nitrous oxide, all of which contribute to climate change.

Each type of plant-based milk has its own set of advantages and disadvantages. The choice of the most suitable option may hinge on which environmental aspects matter most to you and the data available for your consideration. As of now, there is no scientifically robust method to rank the environmental impacts of different plant milks. However, if water conservation is your primary concern, it may be wise to steer clear of almond and rice milks, and if land use is a major factor, consider avoiding soy and oat milks.

Soy Milk

Similar to beef, soy is a significant contributor to deforestation in the Amazon rainforest due to the vast land needed to satisfy its demand. A study indicated that a single 4-cup (1-liter) serving of soy milk necessitates about 1 square mile (2.6 square km) of land per annum. However, a majority of soy crops are cultivated to feed livestock and produce biofuels rather than for direct human consumption. In fact, some estimates suggest that a minuscule fraction of global soy is produced for human dietary use.

Almond Milk

Almond milk ranks as one of the most water-demanding plant milks, needing far more water than both soy and oat milks. A study sponsored by the Almond Board of California estimated that producing a single California almond requires approximately 3.2 gallons (12.1 liters) of water. In a comparative analysis of the water footprints of nine crops in Australia, almonds emerged as the most water-intensive, surpassing apples, grapes, tomatoes, oranges, peaches, cherries, potatoes, and carrots. The excessive water usage associated with almonds has led researchers to recommend that their cultivation should be curtailed. Moreover, about 80% of the world's almonds are harvested in California, a region that has faced severe droughts in recent years, further straining water supplies. In terms of land usage, studies indicate that nuts require less land than oatmeal yet more than rice.

Hemp Milk

The hemp plant is particularly eco-friendly, yielding high levels of produce while enabling the use of its entire structure. Its leaves and seeds are processed into oil and milk, while the stalks and roots can be utilized for construction materials, textile fibers, and hemp paper and plastics. Furthermore, hemp is naturally disease-resistant and provides shade that helps suppress weed growth, resulting in a decreased need for herbicides and pesticides. The deep roots of hemp plants also contribute to soil nourishment. Hemp milk itself offers numerous health benefits.

Rice Milk

Rice milk is associated with a substantial emission of greenhouse gases due to the bacteria present in rice paddies that release significant amounts of methane when flooded—a common agricultural practice. Unsurprisingly, rice also requires considerable water for its cultivation. However, in terms of land usage, rice is less land-intensive compared to soy, oats, and almonds. Additionally, rice is known to have elevated arsenic levels, which can potentially contaminate surrounding water bodies.

Oat Milk

Oats are frequently cultivated as large-scale monoculture crops, meaning they are the sole crop grown repeatedly on the same land. This practice diminishes the biodiversity of insects in the local ecosystem, potentially leading to a rise in pests and an increase in pesticide use. Monocultures might also deplete soil nutrients, adversely affecting overall crop fertility. Moreover, oats are often cultivated with glyphosate-based herbicides, which can encourage the proliferation of glyphosate-resistant pathogens that negatively impact plants, insects, and animals.  It is important to remember that biases and limitations are common in industry-funded research. Other studies indicate that oats require more land than soy, almond, and rice while using considerably less water than almond and rice—yet slightly more than soy.

Pea Milk

Peas thrive in regions with abundant rainfall, which means they require fewer resources for irrigation. Additionally, pea crops typically do not require extensive irrigation and are often rotated by farmers, which naturally aids in nitrogen fixation and lowers fertilizer needs. Unlike soybeans, peas are not genetically modified to resist herbicides, making them a more natural choice. The company Ripple asserts that its pea milk results in 86% fewer greenhouse gas emissions compared to almond milk.

Coconut Milk

While there is limited data on the direct environmental effects of coconut milk, some studies suggest that it accounts for about half the greenhouse gas emissions of soy milk. Coconut trees require minimal water for growth and act as natural carbon sinks, absorbing carbon dioxide while releasing oxygen. This factor may mitigate the overall carbon emissions associated with coconut milk. However, coconuts are primarily cultivated in tropical regions, raising concerns about potential biodiversity loss and the displacement of native species due to increasing demand. Conversely, some studies suggest that coconut cultivation may actually foster biodiversity rather than threaten ecosystems.

How to Create Plant Milk at Home

Crafting your own plant-based milk allows you to have greater control over the ingredients while also being a more environmentally sustainable choice.

Here’s a simple recipe to prepare 4 cups (approximately 945 mL) of luscious oat milk right in your kitchen.

• 90 grams (1 cup) of rolled oats
• 710 mL (3 cups) of water
• 1 pitted Medjool date
• 1/8 teaspoon of salt
• 1/2 teaspoon of vanilla extract

1. Start by blending all the ingredients together in a high-speed blender or food processor for about 30 to 60 seconds until you achieve a smooth consistency. Be cautious not to over-blend, as this can result in a slimy texture.
2. Next, strain the mixture — ideally, perform this step twice — using a very fine cloth or nut milk bag into a large bowl to eliminate any remaining solids.
3. Finally, transfer the strained milk into a sealable container, such as a Mason jar, and refrigerate it for up to 5 days.

Your homemade plant milk can be utilized in various ways, just like its commercial counterparts. It’s delightful on its own, or you can add it to cereal, granola, smoothies, and even as a liquid ingredient for baking.

While preparing your own plant milk is quite straightforward, keep in mind that it typically has a shorter shelf life compared to store-bought versions. However, making it yourself empowers you to select the ingredients that best suit your dietary preferences.

Guidelines for Selecting the Most Eco-Friendly Plant Milk

When selecting a plant milk with a focus on its environmental impact, it's important to consider options such as hemp, pea (matar), and coconut (nariyal) milks, which generally have a smaller ecological footprint compared to many other types.

Experimenting with a variety of plant milks can be beneficial; this allows you to discover your favorites while supporting local businesses that emphasize sustainability. Additionally, diversifying your choices not only enhances flavor but also provides a broader range of nutrients, as different plant milks possess varying nutritional profiles. For example, almond milk (badam doodh) typically has lower protein content compared to soy (soya) or pea milks, while certain varieties are fortified with essential nutrients such as vitamins D and B12.

The packaging of plant milk is another critical consideration. Opting for brands that utilize recyclable containers can significantly contribute to waste reduction. If feasible for your family, choosing organic plant milks can further benefit the environment. Organic products help in minimizing the use of harmful pesticides and herbicides, which can degrade soil quality, pollute water and air, and contribute to a decline in biodiversity. Alternatively, you might consider making your own plant milk at home using raw nuts, grains, or legumes, or you could support innovative companies that offer plant-based milk concentrates.

The Bottom Line

Extensive research indicates that plant-based milks have a notably lower environmental impact compared to traditional dairy milk. Nevertheless, it's essential to recognize that they are not entirely without consequences. Until further research becomes available, determining the most environmentally friendly choice largely hinges on which factors you prioritize. Each type of plant milk exhibits varying effects on water consumption, land utilization, and greenhouse gas emissions. Current data suggests that almond milk demands a substantial amount of water, oat milk is incredibly land-intensive, and rice milk contributes significantly to greenhouse gas emissions. Therefore, you might want to explore alternatives such as coconut (nariyal), hemp (hemp), or pea (matar) milks, which generally have a lesser environmental footprint.